420 calories dinner meal?

I had fabulous seafood pasta earlier in the week.
One cup of cooked pasta is only 200 cals or so and you can easily make a tomato based sauce and throw in some mixed seafood for under 200 cals. Add a green salad to use up the extra cals and it will be filling and delicious!

Or bake some chicken breasts with a bit of orange juice, garlic and five spice powder. Depending on how much chicken you want to eat you could probably throw in half a potato to bake with the chicken and have some steamed veggies on the side too.

Or steamed salmon with veggies and sesame oil and garlic (around 300 cals) with half a cup of steamed rice (100 cals).

Or two slices of thin crust pizza with a big salad.

Frittata with roast veggies would be yummy too.

I could go on, but 400 cals is plenty for real food if you watch your portion sizes.